While the weather is still nice, take your favorite moderate sized kettlebell outside for this odd little basics combo. Some of it is designed to remind one of my classes in particular to hinge at the hips putting those rears way back during swings. And well, everyone can always stand to review the basics – besides – in RKC style kettlebell training, our basics are POWERFUL basics.
I was explaining the “lift a heavy weight like its light and a light weight like it is heavy” concept to someone yesterday. And it made me really want to talk more about the importance of building up a firm foundation of good habits before going heavy – and to also take the light weight reps that you do very seriously. Yes, it may feel light to you, but you are still essentially programming that movement into your brain – regardless of the weight involved. You want each rep to be perfect in that regard – so that when you are ready to go really heavy – the movement itself is almost on “autopilot” so to speak. But more like you have a steady foundation of good movement habits to draw upon – helping your heavier lifts to be successful AND even more importantly, keeping you safe. Besides, its a lot of fun to lift different weights all in the same way. I was training in a friend’s studio once and when he thought I wasn’t looking, another one of the other trainers tried to sneak over see how much the kettlebells in question weighed. He was surprised to find that they “weren’t plastic” and were 26lbs and 53lbs of solid iron.
OK – less talking, more doing… warm up with your joint mobility exercises – if you haven’t watched Super Joints recently, its a great review… Continue your warm up with 10 kettlebell deadlifts (if it is easy for you, make these the most perfect deadlifts ever preformed on the face of the earth) and 10 kettlebell swings. Grab a dowel, a medium to low box (or if you must, a STURDY park bench) and begin the following for 3-4 rounds – taking breaks where necessary (keep moving and get water), but working to safely complete this in your best time possible:
- 10 kettlebell box squats*
- 10 kettlebell halos (5 each direction) keeping elbows in tight
- 10 hip hinges**
- 10 1 arm kettlebell swings Right hand
- 10 1 arm ketttlebell swings Left hand
- 10 burpees (push up at the bottom is optional)
- 10 box jumps or step ups*
- 20 two hand kettlebell swings
Take a short rest and practice your get ups. Finish with Joint Mobility and let me know how it went for you!
*Don’t sit down or go flop onto the box, that’s not the point, just barely tap the box with your rear, stay in control
**With the dowel making the 3 contacts – back of the head, middle of the back, and tailbone. Don’t rush these, this is reminding you to use the proper movements in your swings. Remember, no matter what you see the silly ladies on TV doing, the swing is a swing, not a squat. Use the power from your hips, the knees will bend some, but that’s not where the power is coming from.
***Don’t be an idiot, if you feel unsafe doing box jumps, do step ups, your shins will thank me.
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